The Crazy-Important Step in Reaching a Fitness Goal

I'm training for my first Ironman, but I couldn't do it without THIS.

Whether you're looking to tackle your first half marathon or shape up for swimsuit season, there's one crucial step you can't afford to skip: Building an all-star support network. In fact, after setting the goal itself, it may be the most important factor to success.

Research shows that having people in your corner makes you more motivated, engaged, and ultimately more successful. They help motivate you, push you, and keep you accountable. They can offer perspective when you hit bumps in the road, and they can pull you through when you don't think you can keep going.

That's one reason I've always been drawn to team sports. Playing college lacrosse, it was my teammates that got me through early mornings in the weight room and tough, when-will-this-end practices. They knew when I was trying my hardest—like when I eeked out a faster mile time or one-rep squat max—just like they knew when I was capable of more.

When I decided to complete my first Ironman, I knew I couldn't do it alone. Yes, it's would be up to me to get out of bed each morning and do the work, but to cross that finish line, I would need the encouragement and expertise of others—like Lee Gardner, head coach of Trismarter in Colorado Springs, who graciously took on the challenge of being my coach for this journey; Dr. Jordan Metzl, my sports medicine doctor and author of The Exercise Cure, who not only helped me get back on my feet after knee surgery, but was one of the first people to make me believe I could do this (and oh yeah, who has also done 30 marathons and 11 Ironmans); Wendy Bazilian, DrPH, RD, who will be coaching me in nutrition, the crucial fourth pillar of triathlon training; mentors like Paula Newby-Fraser (also known as "The Queen of Kona") and six-time Ironman champion Luke McKenzie, whose dominant experience will yield invaluable insights; and, of course, my unbeatable teammate Apolo Ohno, who not only provides that "we're in this together" support, but whose drive and ability is a constant inspiration.

Find a Workout Buddy
Training with a partner can simultaneously motivate and distract you during tough workouts, which can help you score better results. A study from the University of Pittsburgh reports that women who joined a weight-loss program with a pal lost one-third more weight than those who went solo. But there's a subtle—and crucial—aspect to the approach that's often overlooked: Not any workout buddy will do; it has to be one who will push you.

Brag a Little
According to a study published in the Journal of Personality and Social Psychology, when you share a triumph with someone else—whether it was a PR at your last 10K or just the fact that you got up and made it to that early-morning spin class—and they respond enthusiastically, your perceived value of that event increases and you may become more invested in it.

Be Your Own Coach
Research has found that the more people log their weight and exercise, the more weight they lose (and the less they regain, if any). Keeping a log also allows you to see how far you've come and keeps you motivated to continue pushing—sort of like your own personal pat on the back. Try trainingpeaks.com, a free online tool that lets you schedule, track, and analyze your workouts. (You can also find a coach or a training plan at an additional cost.)

Share Your Progress
The latest way to keep yourself accountable and get social support while you shed extra pounds? Just tweet it. In a six-month study, dieters who used Twitter to read and post updates and encouraging messages were more likely to succeed than non-tweeters. Follow me on Twitter at @jen_ator for updates on my journey—and tell me about your own fitness goals you're working towards!

Watch me and Apolo kick off our journey to Kona and meet the all-star team that will be helping us along the way in "Mission Apolo Episode 1: Building the Team."

Jen Ator is the fitness director at Women's Health. You can follow her on Twitter and Instagram at @Jen_Ator.

Mission Apolo: BUILT WITH CHOCOLATE MILK campaign will capture the transformational journey of eight-time Olympic medalist Apolo Ohno and Women's Health Fitness Director Jen Ator as they train for the world's most grueling endurance race: the IRONMAN® World Championship triathlon – a 140.6-mile swim-bike-run event in Kailua-Kona, Hawaii on October 11, 2014. Stay tuned for updates on womenshealthmag.com and gotchocolatemilk.com, or join the conversation (and cheer them on!) by using the hashtag #MissionApolo on Facebook, Twitter, and Instagram. Visit ironman.com to learn more about IRONMAN and the IRONMAN® World Championship.